Choline in Pregnancy: Why It Matters for You and Your Baby

What Is Choline?

Choline is a nutrient, similar to B vitamins that plays a role in brain development, liver function and metabolism. It is a vastly underappreciated nutrient that is not always added to your standard prenatal supplements. 

Why Choline Is Important During Pregnancy

Baby’s Brain and Neural Development

Choline is important for things like memory or learning as it helps develop message pathways in the brain as well as forming cell membranes. Higher consumption during pregnancy of choline-rich foods is associated with improved cognition for the baby.

Placental Function

Choline is also associated in supporting the transport of nutrients from the parent to the baby via the placenta. As the baby can readily receive more nutrients, it suggests that it supports the baby’s growth and development while in the womb. 

Reducing Risk of Pregnancy Complications

Eating the right amount of choline-rich sources during pregnancy has shown in research to be  associated with reduced pregnancy complications linked to neural tube development and a decreased risk in developing pre-eclampsia (high blood pressure).

Choline works works alongside folate (folic acid) to lower those risks, but it does not mean that consuming more choline replaces the need for folic acid supplementation.

How Much Choline Do You Need in Pregnancy?

So how do you include choline into your diet?

Current recommendations suggest ~ 450 mg per day, with the daily amount increasing over the duration of the pregnancy and breastfeeding.
In current studies, it shows that many pregnant individuals do not meet their daily requirement of choline. For any soon-to-be parent, choline can be an increasingly hard nutrient to meet recommendations for. We see that even more so for those that follow a plant-based diet. 

Best Food Sources of Choline

Animal-Based Sources

• Eggs (especially yolks)
• Dairy
• Fish
• Lean meats

Plant-Based Sources

Choline is available in plant based foods. However the quantity is lower per serving. Meeting the recommended daily intake may need to be more intentional with planning if intended to be met on food sources alone. 

• Soy based food (tofu, tempeh, edamame)
• Quinoa
• Brussels sprouts
• Broccoli
• Legumes (Peanuts, lentils, chickpeas, beans)
• Seeds 

For a bit more information about pregnancy and food, you can explore more here. 

Fortified Products

These days you can sometimes find choline in some fortified plant milks and some prenatal supplements. However it is not always included. It is always best to double check the label to make sure it is there.

Choline Supplements in Pregnancy

Some supplements are better than others. Sometimes the dose is still not enough to meet your daily recommendation or might not be there at all. 

Those who eat primarily plant-based or have not been eating enough may need to prioritize choline supplementation more than others.

If you think this might be you and don’t know where to start, try booking a free consultation with one of our pregnancy dietitians!

Tips to Meet Choline Needs on a Vegetarian or Vegan Diet

You may feel overwhelmed by all the pregnancy recommendations but don’t worry, we’ve got you! You are not alone in that feeling and we’re here to try to make your pregnancy journey a little easier! 

If you eat a primarily plant based diet (vegetarian or vegan), here are some things you can incorporate to meet your choline needs: 

• Include soy foods daily (tofu, soy beans, tempeh, soy milk) 
• Combine multiple plant-based sources over the course of your day.
• Plan meals and snacks that include choline rich foods
• Consider fortified products or supplements if needed 
• Consider working with a pregnancy dietitian for personalized support in meeting your daily nutrient intake

Looking for a little help to get started? You may want to take a look at this premade pregnancy meal plan!

FAQs About Choline and Pregnancy

Do all prenatal vitamins contain choline?

• Nope, many do not. Make sure to double check your labels.

Don’t forget, you are not alone! Check with your healthcare practitioner if you think that supplementation is for you!

Can you get enough choline on a vegan or vegetarian diet?

• Yes, you can get enough choline from your diet alone. However it may require you to plan a bit more variety. 

Is choline safe to take as a supplement in pregnancy?

• Yes, if staying within the recommended doses, however, always double check with your health care professional. 

How does choline affect baby’s brain development?

• Choline is a nutrient that is found in certain foods that support the formation of neurotransmitters (important messenger molecules) and cell structure.

What foods give the most choline per serving?

• Among the highest plant-based sources of choline are soy foods like tofu, tempeh and edamame. 

The Bottom Line

Choline is an important nutrient that supports the development of the baby’s brain, liver, and for placental health during pregnancy.

Many pregnant folks do not consume enough choline in their daily diets, especially those who are primarily eating plant-based diets. However, it is possible for choline recommendations to be met with a diet that includes dedicated planning and a variety of foods. 

Choline is also added to many prenatal supplements and fortified plant based beverages, so if you think you may not be getting enough, check in with an expert to see if a supplementation may be recommended.